CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (AMRAP – Reps) EMOM 15 1 – Max Pull Ups 2 – 6 Cal Bike Sprint 3 – 10 Double Under Attempts/20 DUScore Pull Ups WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 Slamballs (20/30) 8 Knees to Elbow 8 DB Squat Cleans...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 85%) Rack Pull (8×3, Last 2 Sets at 85%) WOD Metcon (Time) 5 Rounds for Time 100m Sprint or 10 Cal Row 3 Deadlifts (65/95) 3 Power Cleans (65/95) 3 Front Squats (65/95) 3 Shoulder to Overhead (65/95) Rest 1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 50 Air Squats 800m Run or 2000m Bike 50 Lunges 800m Run or 2000m Bike 50 Burpees 800m Run or 2000m Bike 50 Hand Release Push Ups Rx+ 70 Reps 1200m Run 40 Min Cap!Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Shoulder Press (8×5, Last 4 Sets at 70%) Push Press (8×5, Last 4 Sets at 70%) Bench Press (8×5, Last 4 Sets at 70%) Double-Unders (10 Attempts or 20 Unbroken) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 Russian Swings (35/53) 7 Toes to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×5, Last 3 Sets at 85%) Front Squat (8×5, Last 3 Sets at 85%) Dumbbell Snatch (8×3) Work to a Heavy Triple WOD Metcon (AMRAP – Reps) EMOM 15 1 – Max Cal Row or Bike 2 – 2 Power Cleans (75/115), 2 Burpees...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 5 Rounds For Quality 30 Double-Unders/ 60 Single Unders 20 Alt DB curls (10/20) 10 DB Goblet squats (10/20) 20 Plank shoulder Taps 30 Pull-a parts W/ Light bandRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (Time) Every 100 Seconds for 6 Rounds 200m Sprint or 500m Bike SprintScore slowest round WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 25/30 Cal Row or 20/25 Cal Bike With Time Remaining 3 Power Cleans (65/95) 15 Wallballs (14/20) Rx+ 32/40 Cal Row...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 80%) Rack Pull (8×3, Last 2 Sets at 80%) Sit-ups (8×12-15) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 Front Squats (65/95) 6 Burpees 30 Double Unders Rx+ 3 Front Squats (95/135) 6 Bar Facing Burpees 50 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time 400m Run 2 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Rx+ 600m Run 3 Rounds of Cindy 30 Minute CapRead More